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Training Log Archive: RLShadow

In the 7 days ending Jul 29, 2007:

activity

time

miles

+ft

Running

6:51:26

41.6

(9:53)

66.95

(6:09)

2461

Pilates

50:00

Total

7:41:26

41.6

(11:06)

66.95

(6:54)

2461

averages - weight:172.2lbs

2:12

0:00

» now

Sunday Jul 29, 2007 #

Running hills 51:04 [4] 3.69 mi (13:50 / mi) +1148ft 10:41 / mi
shoes: Asics Gel Kahana - screw shoes

Bristol Mountain. One time up at a fairly hard pace on a hot day, around noon. Pressed for time as I was leaving for trip to Canada, so only did one rep.

Had the dogs along (was down in that area to drop them off at the dogsitters, and wanted to give them some exercise before inflicting them on the lady who takes care of them), and they really struggled going up, with the heat and the lack of shade and no water in the small streams along the ski slopes. I had a Camelbak-full of water and a water dish, so we made a number of water stops for them on the way up.

The ascent took 25:49, which is better than I've done before (stopped my watch when giving the dogs water though). The descent took almost as long; I wasn't pushing the pace at all going down, partly out of consideration for the dogs.

Saturday Jul 28, 2007 #

Event: ROC - Score-O & Sprint

Running 55:14 [2] 6.6 mi (8:22 / mi)
max:140 weight:172lbs shoes: Saucony Excursion TR2

Medium length, fairly easy run to break in brand new shoes. Started at Shoen Place; ran east on canal to Rt. 31, then west on Rt. 31 back to Shoen Place.

Friday Jul 27, 2007 #

Running 1:31:00 [2] 8.4 mi (10:50 / mi) +164ft 10:38 / mi
weight:171.5lbs shoes: Asics Gel Kahana - screw shoes

Ran 4 miles up to Whiting Rd nature trails trailhead, at around 8:25 per mile. Met Anne (she drove up), we did one 2.6 mile loop around the trails; not real pleasant. Very buggy, tropical humidity, plus we both fell once, each of us tripping on a stump. We had planned on doing two 2.6 mile loops but opted for the road (Whiting to Lake) instead, which was much more pleasant. She wasn't feeling real good so we wound up not doing as much as we had planned. Total distance of 8.4 miles includes a moderate amount of walking on Whiting and Lake roads.

Wednesday Jul 25, 2007 #

Running 1:20:00 [1] 8.0 mi (10:00 / mi)
weight:171.5lbs shoes: Asics Gel Kahana - screw shoes

Semi-long run, with Anne. Her ankle is finally about 90% recovered and she can do some extended running. Up Maple, right on Klem, left on Hojack trail, left on the second cross road, back to Klem, Maple, Ridge, Bay, and home.

Tuesday Jul 24, 2007 #

Running warm up/down 16:35 [1] 1.9 mi (8:44 / mi)
shoes: Adidas Yukon Trail

Warmup for interval workout.

Running intervals 15:00 [4] 2.25 mi (6:40 / mi)
weight:173.5lbs shoes: Adidas Yukon Trail

Intervals, on Woodland Lane:

9x400 meters / average 1:40

Fairly full recovery (walking) in between.

Running warm up/down 20:33 [1] 2.41 mi (8:32 / mi)
shoes: Adidas Yukon Trail

Cooldown.

Monday Jul 23, 2007 #

Running hills 1:22:00 [3] 8.35 mi (9:49 / mi) +1148ft 8:41 / mi
weight:172.5lbs shoes: Asics Gel Kahana - screw shoes

Five repeats of the Glen Edith hill (about 200 foot vertical per repeat). Ran 1 mile from home to the top of Glen Edith, and 1 mile back. Generally ran a loop through condo complex near top of hill after each repeat. Anne joined me on the Glen Edith hill part.

Pilates 50:00 [1] 0.0 mi

Went as guest to pilates class at Bayview YMCA. First time trying pilates. It was a workout all right, but not sure it translates into better orienteering and/or running! I'm sure I'll be sore in places that I haven't been sore in for some time. Not totally convinced that I'll try this again.

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